★ 目標設定
目標回数:10回
目標セット数:3回
ダンベルが無い人は、ペットボトルに水を入れて代用しても同じトレーニングが出来ます。
★ トレーニング前のワンポイント
上腕三等筋は、下の図で言うと赤枠の部分。
上腕二等筋の反対側ですね。
この部分が引き締まっていると、男の腕がセクシーに見える!?と個人的に思っています。
しっかり鍛えて、セクシーな上腕を作り上げましょう!
セクシーな腕を目指して、Let’s training !
★ 良く分かる解説!
自宅にあるイスを利用して、ワキを閉めて肘を固定します。
上体は前傾させてスタンバイ終了。
★ 良く分かる解説!
息を吐きながら、ゆっくり持ち上げていきましょう。
このときに、ダンベルは肩と同じ位置まで上げて”三等筋に効いてるぞ!効いてるぞ!”と意識を集中させてトレーニングします。
大切なポイント
上腕三等筋を鍛えるときも、ワキが開かないように注意してしっかり肘を固定しましょう。
肘が不安定だと効果は半減しますし、腕の上げ具合が少ないと、これもまた効果は少ないです。
コメント
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